Workout of the Day

CrossFit WOD- 180324

Jessica and Kizzie working through their 400’s last week.   Partner WOD AMRAP 25  200m Run/250 Row 27 Lunges 21 Burpees 15 Pull-ups 9 DB Thrusters (50/35) *Run/Row together, rest IGYG   “Trust yourself. Create the kind of self that… Read more »

CrossFit WOD- 180322

Jenn and Scott getting in some warm-up kb snatches last week.   Strength 7×1 High Hang Sq Clean Hang Sq Clean Sq Clean *For weight   “Always be yourself and have faith in yourself. Do not go out and look… Read more »

CrossFit WOD- 180321

Justin working through the deadlifts last week to get to the HSPU.   5 RFT 10 Burpee plate Slams (45/25) 400m Run Buy out: 10x :10/:05 Planks   “When someone tells me ‘no,’ it doesn’t mean I can’t do it,… Read more »

CrossFit WOD- 180320

Kristen getting in some rope work during 18.3.   E3MOM x 5 100 DUs 10 Box Jumps (30/24) 5 BMU **1 Du= 1 Su * BMU scale is 8 Pull ups   “When you’re different, sometimes you don’t see the… Read more »

CrossFit WOD- 180319

Bill fighting through the deadlifts of 18.4 last week.   “Fight Gone Bad” (1min each station) 3Rds for Reps Wall balls (20/14) SDHP (75/55) Box Jump (20”) Push Press (75/55) Cal Row Rest   “Always do your best. What you… Read more »

CrossFit WOD – 180317

Carter getting a boost from dad up to the rings to work on some ring muscle ups before 18.3.   Partner WOD 10RFT 200m Run (250 Row) 15 T2B 20 Burpees *Alt movements, 35 min time cap   “Our greatest… Read more »

CrossFit WOD – 180315

Andy doing some kipping work before 18.3.   5RM Hang Squat Snatch *Score is weight (unbroken) Then Gymnastics Skill work   “The secret of getting ahead is getting started.” -Mark Twain  

CrossFit WOD- 180314

It takes consistency to move forward toward goals.   4RFT 400m Run 10 ea KB Snatch (24/16) 20 Total Goblet Lunge (24/16)   “Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino

CrossFit WOD -180313

Brooke focused on her win during 18.3.   E30S x 12 1 Squat Snatch **Rx+: 85%, Rx: 75%, Sx: 65% Then 3xME Pullups & Ring Dips   “It does not matter how slowly you go as long as you do… Read more »

CrossFit WOD- 180312

Jon and friends getting in some rowing at the start of a never ending Tabata.   EMOM x 20 1: 15/10 Cal Row 2: 3 TNG Sq Cleans (135/95) **Rx+: 20/14 & 155/110; Sx: 10/7 & 95/65   “Optimism is… Read more »